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Vegetables High in Omega 3

by
author image Tracy Morris
Since 1997, Tracy Morris has written about fertility and medical topics for magazines such as "Achieving Families," "ePregnancy," "Nurses Lounge" and internet communities like MomsOnline. She has written for the clinics IntegraMed America, Shady Grove Fertility and RSC Bay Area. Morris has a Bachelor of Arts in human development/family studies from University of Houston and is a member of the Association of Health Care Journalists.
Vegetables High in Omega 3
A bowl of broccoli. Photo Credit The_Pixeltree/iStock/Getty Images

Overview

Omega-3 fatty acids are known to be an important part of a healthy diet. These essential nutrients are not made by the body and so must be taken in through food or supplements. The most studied sources of omega-3 are fatty fish, such as salmon, tuna and halibut. These may be the foods that give a person the most omega-3 ounce for ounce, but fish isn't the only source.

Dark Green Leaves

While not providing a tremendous amount of omega-3 fatty acids, some leafy green vegetables do provide a little. The Vegetarian Society says that broccoli has .13g per 100g of alpha-linolenic acid, or ALA, which is a type of omega-3 fatty acid. The Harvard School of Public health adds to this leafy list spinach, kale and salad greens.

Leafy Clusters

The Vegetarian Society also says that 100g of cabbage provides .11g of ALA. Brussels sprouts are another vegetable source of ALA.

Other Non-Meat Sources

Flaxseed is rich in omega-3 fatty acids and can be found in either oil formula or as a ground meal that can be added to many recipes. Hemp seeds, chia seeds and rapeseed oil also provide omega-3. Walnuts are higher in omega-3 acids than the other nuts. Nutritionists recommend that vegetarians, in particular, should take omega-3 supplements if they're unsure about how much their fish-restricted diet is providing.

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